Quit Smoking

After Eating, Wait to Lie Down

After eating meals, wait at least 2-3 hours before lying down. This may lessen reflux by giving the stomach time to empty.

After Eating, Wait to Exercise

Exercise or strenuous activity immediately after eating can cause stomach acid to reflux into the esophagus. Wait at least 2-3 hours after eating to exercise.

Don’t Wear Tight Clothes or Belts

Wearing clothing or belts that are too tight can increase the reflux of stomach acid by increasing abdominal pressure. For the same reason, avoid bending over or straining, especially soon after meals.

Maintain a Healthy Weight

If you are overweight, losing weight and bringing your weight within the healthy range can help reduce the symptoms of GERD.

Elevate Your Head When Sleeping

Elevate the head of your bed by placing 4-6 inch blocks under the legs at the head of the bed. This reduces heartburn by allowing gravity to minimize reflux of stomach contents into the esophagus.

Revisions

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